Purpose:To design a hollistic workout program without the need to go to a gym. Calisthenics (natural body-weight) compound exercises will serve as foundation for the program. HIIT and Cardio are integrated to provide the body with burst energy and stamina.

Training Time: 45min. per day

Notes:- Always start with pullups as they require the most energy- After strength training, Abdominals training is second, before the Burpees- Burpees (descending sets) will be performed in sets 10, 9, 8, ... 1. Rest 30 seconds between sets. A total of 55 burpees will be performed.- 2-Mile Run should be under 15 minutes.- Bicep Curls/Hammer Curls are used as supplements for the bicep. Pullups/Chinups are the staple.- Decline pushups will be performed with the feet on a chair with Push-Up Pro in wide-grip. This targets upper chest.- All exercises should be performed with integrity and good form. Ex: No kipling movements when doing pull-ups. (Think Marine Corps pull-ups.)- Fridays are recovery days. (Party in moderation.)

Diet:- Water- 1 cup of "sweet" drink a day. Calcium Orange Juice is preferred; a can of Coke, less preferred.- Fast-food/alcohol limited to Fridays only. Best if not taken at all.- Do not smoke.- All non-essential foods such as candies/chips shall be eliminated. If you have a sweet tooth, eat nature's candy fruits - grapes, berries, oranges, bananas, watermelons, etc. Limit consumption of sugars.- Protein powder if you are an ectomorph.- Fage 0% Greek Yogurt is a great post-workout snack.- Bananas are a great pre-workout snack.

Very gangsta workout, Scorpi!!Building your core (abdomen) is the essential power to build a better body because it keeps the body aligned when performing each workout. Definitely something to consider. I've learned on the Dr. Oz Show it's best to drink 1 glass of water before 12 PM because the body is dehydrated from sleeping at night. Not only does it hydrates, but it'll keep your appetite slightly full for the day. Good job!

Thats like the spartan work out o.O i would imagine scorp being 7 feet tall and 300 lbs of muscle lol

_________________MarioBros.: What about yourself?DotA: eh I never count my self.MarioBros.: Why?DotA: Because I tend to think there is always someone better.MarioBros.: Because you cant win in GG?DotA: >_>....

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